January 27, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
82.5kg
5x
90kg
5x
97.5kg
5x
105kg
5x
110kg
5x
|
25 | 2425 |
| 2 | Leg extension machine |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 3 | Lying leg curl |
45kg
12x
45kg
12x
45kg
12x
|
36 | 1620 |
| 4 | Säär istudes |
35kg
23x
35kg
23x
35kg
23x
|
69 | 2415 |
| 5 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
23.5kg
13x
23.5kg
13x
23.5kg
13x
|
39 | 916.5 |
| 6 | Õla surumine masinal |
85kg
8x
85kg
8x
85kg
8x
85kg
8x
90kg
8x
|
40 | 3440 |
| 7 | Õlg kangi tõsted ette |
25kg
16x
25kg
16x
25kg
16x
|
48 | 1200 |
| 8 | Dumbbell reverse fly |
17kg
15x
17kg
15x
17kg
15x
|
45 | 765 |
| 9 | Kõht | 0 | 0 | |
| Total | 332 | 15181.5 | ||
